Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=iySa7HTWgSI



March 27 '25 - Iron Abyss

Active Recovery Thursday

204.3 body weight

2325 cals headed to 3300

Cardio - 30 min stationary bike - 8.7miles - 122bpm



Nice stretchy day of deloady goodness.



Squatz tomorrow to end the testing and see where were at.



Hip Mobility:

90/90 Stretch 2x30 sec per side

Hip Circles 2x10 each direction

Pigeon Pose 2x30 sec per side



Shoulder Mobility:

Arm Circles 2x10 each arm each direction

Wall Angels 2x10

Band Pull-Apart 3x15

Band Press 3x15

Band Face Pulls 3x15

Overhead Reach Stretch 2x30 sec per side



Ankle Mobility:

Ankle Circles 2x10 each side / direction

Deep Squat Hold 3x30 sec

Lunge w/slow slight twist 2x10 per side



Lower Back Mobility:

Cat-Cow Stretch 2x10 reps

Thread the Needle 2x10 each side

Child’s Pose 2x1 min hold



Core Activation & Stability:

Dead Bugs 2x20 per side

Bird Dogs 2x20 per side

Pelvic Tilt 2x20 slow reps

Pelvic Raise 2x20 slow reps

3 Sets of Planks - Bent Arm Wall - Right Side - Left Side - 30 sec each

Superman's 3x30 sec



Stretching:

Hamstring Stretch 2x30 sec each leg

Hip Flexor Stretch 2x30 sec each side

Piriformis Stretch 2x30 sec each side

Standing Forward Fold 2x30 sec

Seated Forward Fold 2x30 sec

Cobra Stretch 3x30 sec

[Yano]

https://www.youtube.com/watch?v=U4WiyxXpyZc



March 28 '25 - Iron Abyss

Skwatz !!!! - PR Test

204 body weight

1425 cals headed to 3300

Cardio - 30 min stat bike 8.6 miles 120bpm



Ok today was money , I got no other words for it. Shit clicked , iron gods smiled and work was done.



Stretches -

90/90 Stretch

Ankle Circles 2x10 each foot/dir

Hip Circles 2x10 each dir

Knees to chest 4x20 hold

Dead Bugs - 2x20

Bird Dogs - 2x20

Forward Fold 2x20 hold

Cosack Squats - 2x10

Ham Stretch - 2x20 hold

Cobra Stretch - 2x30 hold

Deep Squat Hold - 2x30 sec



Lifts -

SKWATZZZZ !!! - to the top of the ladder

​Straight Bar - No Box

Warm up - ebx5 ebx5

Progression - 135x5 - 225x3 - 315x2 - 365x1

1st Att - 415x1 - moved like an opener should

2nd Att - 435x1 - slowed down some but had decent speed , slight lean to my right side at the top

3rd Att - 455x1 - 1st gear speed but not a hard grinder , room never got small from no air left in the tank



*Yelled n Woo'd a bit cus 450 over was the entire goal, then said ..



ok let's keep goin , pulled the straight bar and rest up the 455 on the SSB and brought in the bench for box squats ... why not try for two PR's in one day.



Box/Bench Squats - to the top of the ladder

Singles - 455x1 - 470x1 - 490x1 slow moving - 505x1 grind you fat bastard GRIIIND!!!

haaahahaha leg shakes small room headache it was GREAT !!



​Abs - Bent Leg Lifts - 4 sets of 30

[Yano]

https://www.youtube.com/watch?v=ZC1Pdspp...E&index=14



March 29 '25 - Iron Abyss

Saturday mish mosh speedy shit

204.1 body weight

1780 cals headed to 3300

30 min cardio - stat bike . 8.7 miles 120/122bpm



Today was the last day of PR test week , really nothing to do but stand around n fuck spiders.



Got in an all around speedy day for fun and just for a change of pace.



Stretches -

Band Pull 2x10

Band Press 2x10

Band Xover 2x10

Band Yraise 2x10

Band Facepulls 3x15

90/90 Stretch

Ankle Circles 2x10 each foot/dir

Hip Circles 2x10 each dir

Knees to chest 4x20 hold

Dead Bugs - 2x20

Bird Dogs - 2x20

Forward Fold 2x20 hold

Cosack Squats - 2x10

Ham Stretch - 2x20 hold

Cobra Stretch - 2x30 hold

Deep Squat Hold - 2x30 sec



Lifts -

Pendlay Rows - fast fast fast - 3-3x2 - 165 on the bar 75 in bands - 240#

Warm up - ebx5 ebx5

Progression 135x5 - 135/bandsx5

Work - 240x2x2x2 - 240x2x2x2 - 240x2x2x2



https://streamable.com/tqhu1y



Speed Bench - faster still - 3-3x2 - 175 on the bar - 106 in bands - 40lbs of chains - #321 at the top



**Crap camera angle to see the weight but I wanted a shot of how level the bar was moving**

Warm up - ebx5 - bandsx5 - bands/chainsx5

Progression - 135/bands/chainsx5 - 155/bands/chainsx4

Work - 175/bands/chainsx2x2x2- 175/bands/chainsx2x2x2 - 175/bands/chainsx2x2x2



https://streamable.com/6dq0l4



Lost the camera crew !!!!



Speed Deads - 3-3x2 - 365 + 75 in bands + 40 in chains - #480 at the top

Warm up - ebx5 ebx5

Progression 135x2 - 135/bandsx2 - 135/bands/chainsx2 - 225/bands/chainsx2 - 315/bands/chainsx2

Work - 365/bands/chainsx2x2x2 - 365/bands/chainsx2x2x2 - 365/bands/chainsx2x2x2 -



Deficit Deads - kept same set up - 365/bands/chains - 4x4

Work - 365/bands/chainsx4 - 365/bands/chainsx4 - 365/bands/chainsx4 - 365/bands/chainsx4



Hammer Curls - 4x10 - #35



​Lat Delt Raise - 4x10 - #25



Db Delt Press - 4x10 - #40



Abs - Field Goal Sit Ups - 4 sets of 20

[Yano]

March 31 '25 - Iron Abyss
Dead Monday Mother Fucker !!
209 bodyweight - YOU FAT BASTARD !! ? ? Full Refeed , I'm not sorry !!
2375 cals headed to 3300
Cardio 30 min Stat Bike - 8.6 miles - 120/122bpm

Today was the first day back to work and all I can say is ....

WOOOOOOOO!!!!!!
Today felt great , everything moved well with no complaints.
Full program today but what I would call low volume to start after basically a couple of weeks off resting n testing pr's -

No back off sets today and were gonna leave the PAP out of this block and go back to our dynamic days with submaximal loading and our bands n chains. Swap em back n forth just to keep the stimulus fresh and adaptation moving.
Stretches -
90/90 Stretch
Ankle Circles 2x10 each foot/dir
Hip Circles 2x10 each dir
Knees to chest 4x20 hold
Dead Bugs - 2x20
Bird Dogs - 2x20
Forward Fold 2x20 hold
Cossack Squats - 2x10
Ham Stretch - 2x20 hold
Cobra Stretch - 2x30 hold
Deep Squat Hold - 2x30 sec

Lifts -
Deadz - Iron Abyss
Warm up - ebx5 ebx5
Progression - 135x3 - 225x3 - 275x3
Working Sets - 300x10 - 360x5 - 405x3 - 450x1 - 480x1 - 510x1

Deficit Deads - 75% 1rm opener - Iron Abyss - 450x5 - 455x3 - 465x2 - 475x1 - 480x1

Pendlay Rows - Iron Abyss - 10x145 - 5x165 - 3x200 - 2x225 - 250x1 - 285x1

Meadows Rows - Iron Abyss - 10x70 - 5x80 - 3x95 - 2x105 - 1x120 - 1x135

Shrugs - Iron Abyss - 10x145 - 170x5 - 205x3 - 230x2 - 255x2 - 290x1

Abs - Paloff Press - double looped red mini - 4 sets of 8

[Yano]

https://www.youtube.com/watch?v=qNfpkK5U...0O&index=6

April 1 '25 - Iron Abyss
Bench focus Tuesday
208.7 body weight
1800 cals headed to 3300 for the day
Cardio - 30 min stationary bike 8.7 miles 122bpm

Today was solid as a rock !! Everything moved well , felt good , I got nothing to complain about at all.

Got all the work done , and like yesterday ramped up volume but left off the back down sets for now.

This felt great and was a good amount of work , I got no shame in my game without the back off sets, they will come back soon enough.

Stretches -
Band Pull 2x10
Band Press 2x10
Band Xover 2x10
Band Yraise 2x10
Band Facepulls 3x15

Lifts -
Bench - Iron Abyss
Warm up - ebx5 ebx5 135x5
Working Sets - 145x10 - 165x5 - 200x3 - 225x2 - 250x1 - 285x1

Incline Close Grip Bench - IA
Working Sets - 120x10 - 140x5 - 165x3 - 190x2 - 210x1 - 235x1

Decline Bench - IA
Working Sets - 120x10 - 140x5 - 165x3 - 190x2 - 210x1 - 235x1

Tbar Rows - IA
Working Sets - 110x10 - 130x5 - 155x3 - 175x2 - 195x1 - 220x1

Lat Raise - 4x12 - #20 - 12x12x12x12

Delt Fly - 4x12 - #20 - 12x12x12x12

Abs - Bent Leg Lifts - 4 sets of 30

[Yano]

https://www.youtube.com/watch?v=nBM1-Dwj...0A-mirPUvs



April 2nd '25 - Iron Abyss

Technique Work Wednesday

208.5 body weight

1632 cals headed to 3300 for the day

30 min cardio - stationary bike - 8.4 miles 120/122bpm



OH YEAH ! Fun day in the books , quick in and out , got in some solid work on the lighter side of things and it was all good.



Stretches -

90/90 Stretch

Ankle Circles 2x10 each foot/dir

Hip Circles 2x10 each dir

Knees to chest 4x20 hold

Dead Bugs - 2x20

Bird Dogs - 2x20

Forward Fold 2x20 hold

Cossack Squats - 2x10

Ham Stretch - 2x20 hold

Cobra Stretch - 2x30 hold

Band Press 2x10

Band Xover 2x10

Band Yraise 2x10



Lifts -

Paused Deads - 65% 1rm 4x4

- mid shin / below knee - Results may vary haahahah I try to make them all the same

Warm up - ebx5 - ebx5

Progression - 135x4 - 225x4 - 315x4 - 365x4

Working Sets - 390x4 - 390x4 - 390x4 - 390x4



Flat Bench - 50% 1rm 4x5 -

Warm up - ebx5 ebx5

Progression 135x5 - 155x5

Working Sets - 175x5 - 175x5 - 175x5 - 175x5



Squat Walk Out/Holds - 3x30sec - SSB - I just went a hair past pr , like 101/102%

Progression - 150x30sec - 240x30sec - 330x30sec - 420x30sec

Working Sets - 510x30sec - 510x30sec - 510x30sec



​Face Pulls - double looped mini - 3x15

Band Pulls - looped red mini - 3x15



Abs - Field Goal Situps - 4 sets of 30